20/12/2025
Shilajit is a mineral-rich resin from mountain rocks that may support energy, brain function, and male fertility, but evidence is still limited and quality/safety are major concerns.[1][2] It should be used in moderate doses and avoided by some people, so medical advice is important before starting it.
# # What shilajit is
- Shilajit is a sticky, tar-like substance that oozes from high mountain rocks, especially in the Himalayas, formed over centuries from decomposed plants and minerals.
- It contains **fulvic** and humic acids, trace minerals, and other organic compounds, which are thought to give it antioxidant and anti‑inflammatory properties.
# # Potential health benefits
Research is small and mostly short‑term; think of these as “possible” rather than guaranteed.
- **Energy and fatigue:** Shilajit may support mitochondrial function (the cell’s energy factories) and has shown benefit in small studies on chronic fatigue and general tiredness.
- **Brain and cognition:** Laboratory and early human data suggest procognitive effects and possible support in neurodegenerative conditions due to antioxidant and anti‑inflammatory action.
- **Anti‑aging and longevity:** Its fulvic acid content can reduce free radicals and cellular damage, which may slow aspects of aging and support overall cellular health.[2][3]
- **Male fertility and testosterone:** Clinical trials using purified shilajit for around 90 days have reported increases in total and free testosterone and improvements in s***m count and motility in infertile men.
- **Bone and heart health:** Some studies link shilajit with better bone density and modest improvements in cholesterol and triglyceride levels, but data are still early.
- **Altitude and stress:** Traditional use and small studies indicate help with altitude sickness, stress, anxiety, and recovery thanks to adaptogenic and antioxidant effects.
# # Risks, side effects, and who should avoid it
- Typical side effects (especially high dose or low‑quality products) include nausea, upset stomach or loose stools, dizziness, low blood pressure, or faster heart rate.
- Raw or poorly purified shilajit can be contaminated with heavy metals, mycotoxins, or microbes, which is the main safety concern.
- People with iron overload (hemochromatosis), gout (uric acid issues), serious heart/kidney/liver disease, or those who are pregnant, breastfeeding, or on multiple medications should avoid it or use only under medical supervision.
# # Dosage and how to choose a product
- Human studies often use 100–500 mg of purified shilajit per day for up to about 3–6 months, and expert sources commonly suggest around 300–500 mg daily for healthy adults.[11][4]
- Look for products that are:
- Third‑party lab tested for heavy metals and microbes
- Clearly labeled “purified” shilajit (resin or standardized extract)
- From reputable brands with transparent sourcing and certificates of analysis.
# # Practical tips (especially if you’re new)
- Start with the lowest dose (for example around 200–300 mg/day) and increase slowly only if well tolerated, ideally taken with water or milk once daily.
- Stop immediately and consult a clinician if you notice persistent digestive upset, dizziness, palpitations, or other unusual symptoms.
- Use it as a complement to, not a replacement for, core habits like sleep, nutrition, exercise, and medical treatment.
If you share your goal (energy, fertility, hormones, general wellness) and any health conditions or medicines you use, a more tailored suggestion (or whether to avoid shilajit) can be given.
